acbrits08

A little background:

First of all, I won't be using this for some time. While I am playing football, I have a specific routine I have to follow. This is thinking more towards after I graduate and I want to lose a lot of excess fat.

I've been lifting since I was 14. I can honestly say I feel that I know my body extremely well, I know my limits, and I know what works for me. There were a couple of programs that intrigued me, but nothing that I felt fit me 100%. I thought I would try something here, mainly screwing around with a basic workout template that a lot of guys at my old gym used, and see what everyone thinks of it, a.k.a. find out if I'm any good at this shit or not.

The routine is periodized for me personally. I tore my pec a little over a year ago, and parts of my program are based somewhat around that. When I am going with higher reps, I can get by without a problem, the lighter weights have never bothered my chest. So, on the higher reps periods, I will go 6 weeks on a phase, take a week off, so on and so forth. I would plan on doing two 6-week higher rep phases. However, on the low rep phases, I would only plan on doing 3 4-week phases, with a week off in between each phase. The main thing is, I can't seem to go low rep for too long before it starts bugging my chest again.

One of the basic premise is to get the compounds with 3 sets, and the isolation exercises with 2 sets

Anyway, here's what the routine would roughly look like.

Phase 1 (6 weeks) Higher rep (18, 15, 12) Iso 2x15
1 Week off

Phase 2 (6 weeks) Higher rep (3x12) Iso 2x12
1 Week off

Phase 3 (4 weeks) Lower rep (8, 6, 4) Iso 2x8
1 Week off

Phase 4 (4 weeks) Lower rep (3x5) Iso 2x5
1 Week off

Phase 5 (4 weeks) Lowest rep (3x3) Iso ???

Here's what BP plus exercise selection would be

Monday - Chest/Bi's
Bench Press
Straight Bar Curl
Incline
EZ-Bar Curlz ZOMG teh byceptz!
Decline
A1 Cable Crossovers
A2 Hammer Curls (superset)
Dips 2x15

Tuesday - Legs
Squat
BB Lunges
SLDL
Need one more compound
A1 Leg Extensions
A2 Leg Curls
Calves

Wednesday - Shoulders/Traps
BB Military
DB Front Raises
Upright Rows
Side Lat Raise
A1 Arnold Press
A2 Rear Delt Raise
BB Shrugs
*Will add some light rotator cuff work in

Thursday - Abs/HIIT

Friday - Back/Triceps
Deadlift
DB Incline Triceps (Like CG Bench, but with DB's and on an incline bench)
BB Rows
Skull Crushers
A1 Lat Pulldown
A2 1-Arm DB Row
Chins 2x15

Anyone want to critique that?

Remember, this is just for fun, I'm not planning on using this workout any time soon, I'm just bored and wanted to try my hand at trying to form together a coherent workout.

Thoughts/comments GREATLY appreciated. I'm just here to learn

In other words, if this workout sucks for a bodybuilding workout and I have no idea what I'm doing, don't flame me to hell :o

__________________
Division III Football - We do it for the scars and the stories, not the fame...

danman77220

If you want a good compound exercise for football, through power cleans into your shoulders/traps day. Helps build up explosiveness and shite. Plus they're just plain fun.

For another compound leg exercise, maybe try good mornings?

Looks pretty damn good to me bro.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log